7/10/2019 and 7/13/2019

7/10/2019 - Note, I am one week behind on this progression

3 Sets of 10-15 reps: 
A1. Quadruped T-Spine Rotation 
A2. Quadruped T-Spine Floor Slide 
A3. Quadruped Lower Quarter Floor Side 
B1. Supine Iron Cross 
B2. Bretzel with T-Spine Rotation 
B3. DB T-Spine Rotation and Hold from Quadruped 
+
A. Squat Clean; 30 sec AMRAP @ 70% 1 RM x 4 sets; rest 60 seconds bw sets 
I used 185lbs for this, which is less than 70% of my 1RM. My back was still pretty lit up from the throwdown and from Monday
Set 1 - 6 reps
Set 2 - 6 reps
Set 3 - 5 reps
Set 4 - 5 reps

B. Plate Squat Flow; 1 rep = squat while holding 15# plate, lift plate oh, lower plate to chest, hinge forward as far as possible without heels coming off ground, return to chest, stand); 4-5 reps x 2-3 sets as warm-up
C. DB Squat Flow; 1 rep is same as ""B""; perform 3-4 reps per arm x 2-3 sets; rest as needed 
D. Bottom of Squat alt KB Press @ light load; 4-6 reps/arm x 2-3 sets; rest as needed 
+
9 min EMOM Skill Practice working on movement quality and speed of each movement: 
Min 1: 30' DB Walking Lunge (switch arms halfway) @ 50# 
Min 2: 12 Alt Db Squat Clean @ 50# 
Min 3: 12 DB OHS (alt at 6 reps) 

B to the 9min EMOM done w/o issue

7/13/2019
#tttTD10

4RFT, 22min Cap
20 S2OH
15 FS
20 BJO

Weights used - 115, 135, 155, 175

3 Rounds + 11 Front Squats
Rest breaks are still too long, and I really need to work on that. The 155lbs and 175lbs S2OH chewed me up and made the FS very difficult. I broke up the rounds of 115 and 135 into 3 or 4 sets to try and save some energy for the rounds of 155 and 175, but that didn't go as planned. Box jumpovers slowed down but I kept a decent pace on those. The front squats were rougher than anticipated